Supplements for Recovery

Bodybuilding - Supplements for Recovery

Glutamine:
Glutamine is the most abundant amino acid in the body and makes up more than 60% of the amino acid pool inside muscles. Following an intense bout of exercise, it can take hours before your body is able to rebuild its supply of glutamine.

Symptoms of overtraining are associated with low levels of glutamine and this leads to a serious problem with recovery. By supplementing with glutamine you may support your body's ability to recover from strenuous training. Glutamine also helps to increase protein synthesis, aids in the health of the gastrointestinal tract, and enhance immune functioning, all of which are vital for proper recovery.

BCAA's:
Branched chain amino acids (BCAA) are one of the most important supplements for improving recovery. They are comprised of leucine, isoleucine, and valine. The most important of these three amino acids is leucine which is used up at the highest rate of all BCAA's. It, together with the other BCAA's, can increase protein synthesis, prevent protein breakdown, and speed up recovery.

Whey Protein:
Whey protein is a vital supplement for recovery. Protein in general is used by muscles for repairing and rebuilding, but whey in particular has numerous benefits in aiding recovery that go beyond the basic benefits of protein consumption.

Whey is rapidly absorbed, easily digested, and has the highest concentration of BCAA's of any source of protein. It is best consumed immediately after a workout when it will be absorbed rapidly and used to aid the body in recovery.

Supplements for Recovery

Bodybuilding - Supplements for Recovery

GWaxy Maize Starch: Waxy Maize Starch (WMS) is a relatively new carbohydrate product that has a high molecular weight. It is vital to replenish depleted muscle glycogen following a workout, and the more rapidly this can be done the better. WMS bypasses the stomach and is absorbed in the intestines which allows faster replenishment of glycogen.

Adaptogens: Adaptogens are herbal supplements that increase the body's resistance to stress. This stress can come from intense training, daily life, and environmental factors. Together the stress can seriously impact the ability of the body to recover after strenuous exercise.

Prolonged periods can even result in symptoms of overtraining and a grinding halt to progress. Adaptogens can counteract the effects of stress and even reduce levels of the stress hormone cortisol. Ashwagandha, rhodiola rosea, and panax ginseng are a few of the more effective adaptogens available as supplements. By using one or more of these herbal supplements, one can greatly enhance recovery.

Natural Testosterone Boosters: Natural Testosterone Boosters can be very helpful in promoting recovery. Testosterone levels can be decreased with intense training while cortisol is increased. The best approach to use with natural testosterone boosters is to choose a formula that contains several ingredients that directly and/or indirectly increase testosterone. Look for a product with effective ingredients like tribulus terrestris, avena sativa, and nettle root.

Worst Supplements for Recovery

Bodybuilding - Worst Supplements for Recovery

Amino Acid Tablets:
Amino acid tablets have ingredients that are very beneficial in promoting recovery including essential amino acids which include the three BCAA's. The problem is that they contain only a miniscule amount and nowhere near enough to impart any benefit. You would need to consume handful after handful of these tablets for there to be even the remote possibility that they might be beneficial.

These tablets should be relegated to the annals of bodybuilding history and replaced with a powdered BCAA product.

Glycocyamine:
Glycocyamine was once believed to have the potential ability to assist the body in manufacturing creatine. It has been marketed as a creatine precursor that may allow creatine nonresponders to enjoy the benefits of creatine. Unfortunately, this has not only been shown to be ineffective, but could also be dangerous.

Glycocyamine can raise homocysteine levels which could ultimately lead to cardiovascular disease. It is much wiser to stick with creatine monohydrate or another form that has been demonstrated to be beneficial. Many creatine nonresponders may get results from dicreatine malate, Kre-Alkalyn, or creatine ethyl ester. As you can see, there are far better alternatives than glycocyamine.

Facts About antioxidants

Burn the Fat - Fat Burning Secrets of the World's Best Bodybuilders and Fitness Models

 

Health headlines today are always focused around the topics of antioxidants. You can not pick foods at the store without seeing the antioxidant hype. Everyday we are being attacked by millions of pollutants and toxins. Our bodies are working overtime to breakdown and remove the toxic invaders of our healthy systems.

The fear that just one of these free radicals might cause problems has lead us to a level of health food insecurity never before seen. The war against this toxic mass can often times be confusing and is associated with some terms that are often mis-used and more often mis-understood. Let's learn those terms first and then we all can work on the same playing field.

Our bodies have millions of chemical reactions which occur ever hour. All of these chemical reactions produce heat and if we produce enough chemical reactions, we get so hot that we can actually sweat. The control of these chemical reactions is based upon several factors, such as heat, concentrations and polar attraction.

Facts About antioxidants:
- The effects of long-term use and high concentrations of antioxidants have not been proven scientifically.
- Using natural sources for your antioxidants is better than taking a pill.
- Your body will absorb the natural vitamin much faster and more complete than the pill.
- Eating foods in their most raw and natural state is the best way to retain the maxim absorption of antioxidants.
- Water is necessary to allow the antioxidants the ability to work.

Lactic Acid for Growth

Bodybuilding - Lactic Acid for Growth

 We’ve all come to know the excruciatingly painful few seconds at the end of a set that relentlessly burn until you’re forced to drop the weight. As painful as those seconds are, you’ve got to live through them if you want to pack on monster-like muscle. An increasing amount of evidence supports the theory that lactic acid production triggers the release of powerful anabolic hormones such as testosterone and growth hormone. The presence of lactic acid in the blood after a gut-wrenching set may signal your body to crank up production of these crucial musclebuilding hormones. The best way to maximize your body’s production of lactic acid is to keep your sets in the 30-90 second range. This will tap into the glycolytic energy system, which produces lactic acid as a metabolic by-product during a set. If the average bodybuilder takes about two seconds to complete the concentric and two seconds to complete the eccentric phase of the rep, a twelve-rep set would take about 50 seconds to complete – an ideal time period for lactic acid production! If you can live through the agonizing pain of high-rep training, you’ll have all the lactic acid you need to send your body into anabolic overdrive

Creatine

What is Creatine Monohydrate - Is it for you ?

How Does Creatine Monohydrate Work?

Creatine increases the energy of your muscles. It does this by increasing the amount of ATP. Because your strength depends on ATP, supplementing creatine enhances your strength.

In a more detailed description, ATP is the initial fuel for your muscle contractions. (ATP stands for adenosine triphosphate.) The ATP provides energy by releasing a phosphate molecule, and it then becomes ADP (adenosine diphosphate). See how the name went from triphosphate to diphosphate? This just means it has 2 instead of 3 after losing 1.

The energy produced by this lasts for about 10 seconds, after which more ATP must be produced. This is where creatine phosphate comes in and gives its phosphate to the ADP making another ATP. This ATP again, is used as energy. You can think of it as the more creatine you have (by supplementing creatine) you'll be able to produce
more ATP and thus generate more energy during workouts. Your ability to generate ATP depends on your supply of creatine. The more creatine you have, the more ATP you can make. Having the extra creatine in your body allows you to work your muscles to the maximum potential - letting you squeeze every bit out of them. However, you still lose energy molecules and eventaully, no matter how much creatine you have, they won't do you any good without the energy molecules, which depends heavily on Ribose to manufacture.

Creatine and Your Diet

Creatine naturally exists in your body. So it's not some miracle drug scientists created. The amount of creatine in your body depends on your body weight and mostly on your muscle mass. An average 150lb person will have about 120 grams of creatine, and an average person uses up about 2 grams of creatine a day. Of course, don't
be thinking that this would only last you for 60 days, since you get creatine from your diet.

Creatine is found mostly in meat and fish. Some good sources of creatine include cod, tuna, salmon, beef and pork. While these meats contain creatine, it's not necessarily a good idea to eat too much meat, as most meats (especially red meat) contain high levels of saturated fat and cholesterol. (Of course they also contain a good
amount of protein as well.) But you should look to bodybuilding supplements for those extra nutrition and weight gain elements instead of trying to eat more meat than normal. You don't want clogged arteries or too much body fat.

Are Steroids Worth The Risks ?

Are Steroids Worth The Risks ?

Anabolic steroids are classed as illegal drugs and are banned by most legitimate sports organizations. There can be no disputing the fact that testosterone boosts the development of muscle mass and aids sporting performance. Equally there is no doubt that its use can adversely affect the health and wellbeing of users.

The androgenic properties of testosterone can affect the body in many ways but often users see these as inconveniences that can be treated by using other drugs. The most common side effects of testosterone supplementation include the following:

1. Testicle shrinkage - the body responds to testosterone overload by reducing its own production of the hormone. This causes the testicles to shrink due to lack of use. When steroid usage stops, the testicles will grow again but they could take at least six months to return to normal size.

2. Addiction - despite some users trying to convince themselves otherwise, the use of steroids can result in physical and psychological addiction. Withdrawal symptoms can be severe with muscle shrinkage, weakness and loss of libido.

3. Growth of breast tissue - this affects roughly one third of male steroid users. It is caused by the conversion of some excess testosterone into the female hormone estrogen. The breasts usually disappear when use of steroids ceases but in some cases they are permanent and may require surgical removal.

4. Baldness and skin conditions - excess testosterone can be converted into DHT, a hair unfriendly by-product that is responsible for male pattern baldness and oily skin.

5. Pain, bruising, infection and scarring may result from careless or incompetent injecting.

Some people have died as a result of steroid abuse and even those who adopt a careful, pragmatic approach have to accept that these health risks are unavoidable. My advice is, follow the natural route and use nutritional supplements to boost the anabolic process.

Natural Ways of Producing More Growth Hormone

Bodybuilding - Natural Ways of Producing More Growth Hormone

Your body has a lot of different ways of compromising with stress, secreting different hormones to regulate the body when under certain conditions. Do you ever wonder why bodybuilders drink so much water, or decide to sodium load before competitions? It is a natural way to make you body get rid of excess water. Well now lets take a look at natural growth hormone (now days you can't say that in a gym without getting some weird response or look). Your body has it's own growth hormone gland or the anterior pituitary gland if you will, stimulating it will produce and increase;

1. Promotes muscle growth
2. Makes use of stored fat
3. Protein production
4. Decreases your use for carbohydrates for energy.

List of rules to stimulate more growth hormone naturally

1. Eat low glycemic carbohydrates before training for example pastas, oatmeal, etc.
2. Go to bed on an empty stomach (no heavy carbs). Carbohydrates produce insulin, which can help store fat. Your body will only produce one at a time.
3. Training in short, intense workouts 2-3 times a day.
4. Wear warm clothing.
5. Getting enough deep sleep. It is produced in the first hour or so.
6. Using certain aminos throughout the day. Ornithine, arginine.
7. Eating a balanced diet. Carbs/protein/fat.
8. Eating 5-7 times a day.
9. Using the sauna 20 minutes a day.
10. Training using powerful lifts for example squats, dead lifts and power cleans.
11. Take naps.
12. Avoid doing the same exercise every time you go into the gym. This produces more HGH response.